F3 Knoxville

Tag: Erector

Superhero Smackdown

THE SCENE: cool 73 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Chattanooga cherry pickers. 5 Knoxville cherry pickers. 10 Side straddle hops. 5 Michael Phelps.

THA-THANG: mosey to the friendship bell 

  • Bizzaro vs Superman merkin (4  rounds of 20)
  • Megaman vs Iron Hulk (1 round of 20)
  • Chuck Norris. merkin  ( 20 reps)
  • 20 iron hulk
  • Little baby arm circles\backward baby arm circles
  • 320 seconds of plank hold

MARY:
Level 1 Bruce lee Abs workout

  • American Hammer
  • Leg raises
  • LBC’s
  • Awkward turtle (heel touches)
  • Hundred
  • COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    Psalms 25:14-22, 26:1-2, 27:4-6, 14
  • MOLESKIN:  Finding the secret of the LORD
    Who has God’s secret? Seen in 25:14-22
  • How do you find God’s secret? Seen in 26:1-2
  • What is God’s secret? Seen in 27:4-6,14

ANNOUNCEMENTS:

Borrowed Ethos

THE SCENE:  73 and clear.
F3 WELCOME & DISCLAIMER:  Administered faithfully, even though the PAX were eager to get started.
WARM-O-RAMA:

  • SSH
  • KCP
  • LBAC F&B
  • Mosey
  • Tempo Squat
  • Mountain Climbers

THA THANG:

Mosey to the Rock Pile.  Toys are set out in a circuit.  Visit each station for 50 seconds, switching with the timer.  No rest in between.  Keep track of your total number of reps.

  1. Tire hit
  2. Goblet squat
  3. Ball Slams
  4. Jump rope
  5. Battle rope alternating waves
  6. Thrusters
  7. Stack squat
  8. CMU swings
  9. Heavy Lunges
  10. Curls
  11. Bench Press
  12. Single Arm Row (Left)
  13. Pull ups
  14. Hanging Leg Raises
  15. Mountain Climbers

Mosey recovery.

Round 2:  Flip the cards.  Can you beat your total number of reps from Round 1?  Exercises were;

  1. Tricep extensions
  2. Tire flip
  3. Jump rope (double under)
  4. Slam ball launch
  5. Blockees
  6. Battle rope slams
  7. OHP
  8. Plyo merkins
  9. Heavy Al Gore
  10. Good mornings
  11. Single Arm Row (Right)
  12. Farmer Step-ups
  13. Hanging Leg Raises
  14. Pull ups
  15. Flutter kicks

MARY:

5 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know

CIRCLE OF TRUST/BOM:

The United States Coast Guard tracks its lineage back to August 4 of the year 1790, when acting on the recommendation of then-Secretary of the Treasury, Alexander Hamilton, Congress established the Revenue Marine and authorized the construction of a fleet of ten small ships, whose responsibility would be enforcement of our nation’s first tariff laws.  In the early 20th century, that organization would merge with the U.S. Lifesaving Service to form the U.S. Coast Guard, dedicated to saving life at sea and enforcing our nation’s maritime laws.  On this, the birthday of the Coast Guard, we drew our inspiration from that organization’s Ethos.  The United States Coast Guard’s Ethos is this:

  • I am a Coast Guardsman.
  • I serve the people of the United States.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus (“always ready”)
  • I live the Coast Guard core values.
  • I am proud to be a Coast Guardsman.
  • We are the United States Coast Guard.

When your life’s purpose is outside of yourself (and bigger than yourself), living purposefully requires self-sacrifice.  To be a high-impact man, we are called to self-sacrifice and to live not for ourselves, but for others.  Within F3, we say “Live Third”, which is to “consistently and deliberately place oneself behind Creator and Community”.  God, then family, then me.

Philippians 2:3-4, “Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.”

I frequently struggle with this, but this morning shared a recent victory.  Tomorrow, we close on a new home.  We’ve been looking for almost 2 years and the reason it has taken so long is 100% me.  The reasons we started looking for a new home were, 1) to have more bedrooms so we could become a foster family, and 2) to be closer to the activities for my wife and kids.  I then layered on top of that short list ALL my interests; a pool, a workshop, the right “look”, a short commute…me…me…me.  I lost track of our original two objectives and became consumed with my own interests.

About a month ago, the reality of my selfishness hit me like a falling ton of bricks and I vowed to set my long set of “wants” aside.  So, when my wife brought me a listing that she wanted to see, I said, “go and see it, I’ll watch the kids”.  When she came home and said it would work for us and wanted to make an offer, I agreed without stipulation.  We offered…they accepted…we’re moving.  It’s not exactly the home I would have picked for us (which, BTW, probably does not exist) – but it is perfect for what the family needed.  After 2 years of thinking and acting selfishly, I was finally able to Live Third and put their interests ahead of my own.

In homage to the Coast Guard, we borrowed their ethos and re-purposed it for application in our lives.  We substituted “husband” and “father” into that Ethos – and it made a pretty good operating standard for Living Third. 

  • I am a father. I am a husband.
  • I serve my family.
  • I will protect them.
  • I will defend them.
  • I will save them.
  • I am their shield.
  • For them I am Semper Paratus
  • I hold myself accountable to high values.
  • I am proud to be a father. I am proud to be a husband.

BB Reader,
In what ways are you putting your interests ahead of your family’s interests?
How can you practice Living Third this week? 

MOLESKIN:

  • Nice to have Chit Chat from downrange again!
  • Ocho is crushing it!  Keep it up!
  • What?!?  Nobody beat their score from Round 1???
  • Missing you, Snaggletooth!

PRAYERS / ANNOUNCEMENTS:

  • Workday this Saturday
  • Family Workout this Saturday
  • Shield Lock Pool Party this Saturday
  • Prayers for Tuba and Boy George

Speak up

THE SCENE: 68, expectedly humid but not oppressive
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mountain Climbers, Plank Jax, Moroccan night club, baby arm circles, dive bombers and stuff.
THA-THANG:

Gave the CMU’s by the flag a tour of campus.  2 Teams.  Team 1 had to carry the cmu while the other did an exercise and then caught up.  Team 1 would then do that exercise and catch up.  The carry rotated through Rifle, Curl, Triceps and [farmer] carry.

The stationary exercises were:

30 Plank Jacks
30 Merkins
15 Burpees
25 Freddie Mercury
30 LBC
30 Flutter (Count 1 leg)
30 Mountain Climbers; count 1 leg
20 Core Exercise chosen by team 1: American Hammer
20 Core Exercise chosen by team 2: Shoulder Taps

 

We then hung out on the loading dock doing leg raises while your partner did 3 thrusters, then wall hops onto the loading dock while your partner did another 3 thrusters.
Returned the CMU home and had some time for a foot race.  I was not able

MARY:
Shoulder taps, Heels to heaven, Hello Dolly and American Hammers
CIRCLE OF TRUST/BOM:
Speak up for what God is doing in your life.  When we go through trials or experience blessings, we are not meant to keep these things to ourselves.  God receives glory when we talk about His nearness in a trial or His joy in seeing Him at work in us and those around us.

But why don’t we?

Maybe it is embarrassment – not wanting to be seen as overly spiritual.  Don’t want it to be seen as bragging.  Too often we don’t have a polished, TV ready story of how God has been at work in our life. Or maybe it isn’t dramatic enough or we too private about things.  Consider those things but also consider how to appropriately share what God is up to.
Find an audience: your kids, your wife, the guys out here, a friend at church
Share what God has been doing.
Luke 19 Says the stones will cry out if we don’t give God glory.  “I tell you, if these [disciples] were silent, the very stones would cry out”.
1 Peter 3:15 calls us to be ready to explain the hope that resides in us.

“but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for the hope that is in you; yet do it with gentleness and respect.”

Yes that’s about witnessing, but God’s faithfulness in our life is a huge part of that hope.
MOLESKIN:
To practice this I’ll share 1 big thing and 1 “little”: God has been so good to show Himself working through my oldest daughter.  She recently returned from a month in Nicaragua.  It’s been so clear that God was working through her.  It’s been evident in her love for the people there and the doors that God opened logistically for her to be there and spiritually to connect with students, now great friends, on deep and important truths.

Sunday, my family had a chance to hike Frozen Head between 2 storms.  On the way there it was torrential downpour, but just a light rain as we started hiking.  Miracle #1 is that my M allowed the hike to continue, but it cleared up, the fog was cool, the sun came out again, then it rained lightly some but the tree cover was thick enough to stay mostly dry.  We had the trail to ourselves, saw tons of frogs (that I thought were snakes every time I saw them move), turtles and a full rainbow of mushrooms.  The breeze kicked up where we turned around ant it actually felt comfortable.  For me, and my family, it’s easy to see God at work when we are in the elements, enjoying nature and blessed with the chance to be together.

To God be the glory for the big and little things.

ANNOUNCEMENTS: Service Project Saturday 7am.  See Slack for details!

 

Habits, Part 2

THE SCENE:  75 and thick.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

  • Phelps
  • RFTS / LIH
  • Grady Corns
  • Mountain Climbers
  • Up/Down Dog
  • SSH

THA THANG:

  • Mosey to the new building, pick a spot on the bench.
  • 30 seconds of each
    • Derkins
    • Single leg squat (L)
    • Dips
    • Single leg squat (R)
    • Incline CDD
    • Plyo step-ups

 

  • Mosey to the pond.  There are 2 trees along the path – approx. half way around the pond from each other.
    • 50 merkins + 50 LBCs.  Run to the other tree.
    • 40 merkins + 40 LBCs.  Run to the other tree.
    • 30 merkins + 30 LBCs.  Run to the other tree.
    • 20 merkins + 20 LBCs.  Run to the other tree.
    • 10 merkins + 10 LBCs.  Run to the other tree.

 

  • Mosey to the Big Lot;
    • Bear crawl one line.
    • 10 flutter kicks (count 1 leg)
    • Bear crawl one line.
    • 10 hello dollys

 

  • Jelly Legs

 

MARY:

  • Dealer’s choice.
  • Jail break!

COUNT-OFF & NAME-O-RAMA

9 for bootcamp + 5 Rushers

COT / BOM

All this week, we’re talking about habits.  For Part 1 on Monday, Guardrail led a discussion about cultivating our hearts in preparation for a habit change – starting a new good habit, killing an old bad habit.  Today we continued talking about habits – as we start a new, or end an old, let’s plan for failure.  Let’s think about what might cause failure and pre-decide on strategies to avoid those or to quickly rebound from them.

When you are starting a new habit, what kinds of things are going to throw you off course?

Stumble:  I’m not making any progress toward my goal.
Did you just set a goal – or did you also define a plan and come up with systems to get you to the goal?  “Systems” are the reminders, queues, routines, notes, people, etc. that you set in place to facilitate your work toward to the goal.  James Clear says “you don’t rise to the level of your goals; you fall to the level of your systems.”  A goal is just a daydream without a plan.  Make sure you have an actionable plan + establish systems to execute that plan.

Stumble:  I’m not seeing change happen as fast I thought it would.
Adopt a long-term perspective.  Have short-term milestones. Especially in the short term, evaluate your progress based on how well you stick to your plan, not your results.  Worry about meeting the plan today – tomorrow worry about tomorrow.  Keep your sights only looking that far out.  If you have a good plan and you stick to the plan, your goal will take care of itself.  Again from James Clear, “You should be more concerned with your current trajectory than with your current results”.

Stumble:  I missed a day, so I guess I’m done. 
Sometimes we have an all-or-nothing mindset.  If we fail one time, we think we are a failure.  Like my daughter who is learning to walk, I wouldn’t say to her “just two steps?!?  Come on!“.  No, I say “Two steps! Great job girl!  Now try and again and get three steps this time!!!”  As you are learning to do something new, coach yourself the same way.  Give yourself some grace.  If you miss a day, don’t miss two. Missing one day reduces your chance of success by 5%.  Missing two consecutive days reduces your chances by 40%.

As we start new habits, here are three strategies that we’re going to implement

  1. Create systems to push you toward your goal
  2. Success is sticking to your plan TODAY
  3. If you miss a day, don’t miss two.

You are what you repeatedly do.  Every action you take is a vote for the type of man you want to become.

With that in mind…

  • What good habit do you need to start?
  • What unhealthy habit do you need to stop?

Come back Friday for Part 3 of this Word!

 

MOLESKIN:

Prayers for Data, Papa Lock, and Shrubbery’s Aunt.

ANNOUNCEMENTS:

I am not ashamed

THE SCENE: sticky and hot at Rampart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the track for the burpee mile. 12 burpees followed by 1 lap times 4.

Mosey to the amphitheater. At the bottom, perform the first exercise. Jump to the second step and do the first two exercises. Jump to the third step and do the first three exercises. Continue until all exercises are performed.

  • Derkins
  • Box jumps
  • Dips
  • Lunges
  • Big boys

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Lucky 13 worked this morning at Rampart.
CIRCLE OF TRUST/BOM:

“I am under obligation both to Greeks and to barbarians, both to the wise and to the foolish. So, for my part, I am eager to preach the gospel to you also who are in Rome. For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” – Romans 1:14‭-‬16 NASB1995

“I am not ashamed” stands out to me in this passage. I have found myself on several occasions shying away from opportunities to show my faith as if I don’t want people to know who I really am. It is hard for some, including myself, to stand-up for the truth. It is very possible that we may reach someone just by doing that very thing.